Throughout our meetings, I will pay careful attention to your goals and offer you the best tools to help you overcome the obstacles you find in your way. Much of my technique follows the cognitive-behavioral approach (CBT and REBT) closely. For some cases I also use a form of CBT called ACT (Acceptance and Commitment Therapy). Through these techniques you will gain the ability to determine what is most important to you, learn how to be less disturbed by your thoughts and emotions, and to live in accordance with your deepest values.
Each person's journey is unique. But my clients often choose to learn a number of skills to help them reach their goals. These include:
- Coping Skills. We will cover an array of techniques that can be used to reduce negative emotions. Often we get to these right away because they are sort of the “first-aid” of psychotherapy. Coping skills include such things as Guided Relaxation, Worry Postponement, Mental Imagery, and Grounding techniques. Read about my recommendations for Coping Skills here.
- Balanced Living Skills. We may look at the way you spend your time to see what effect your habits are having on you. Where necessary, we will work to create new habits to help you maximize your wellbeing. Improved social relationships, organization, relaxation, exercise, and improved sleep practices all contribute to your overall sense of wellbeing.
- Productivity and Organizational Skills. You may choose to learn skills related to organization and productivity including how to set SMART goals, break down tasks to avoid feeling overwhelmed, reduce distraction, and maintain motivation.
- Wellbeing Practices. We may incorporate techniques related to relaxation, mindfulness and gratitude into your daily routine.
- Cognitive Behavior Therapy Skills. You will also have the option of learning to use CBT skills. These powerful techniques will allow you to look at how your thoughts and beliefs are related to your negative emotions, and to change the relationship that you have with your thoughts. When we are done you will think differently about your thinking.
- Value-based Practices. One of the benefits that comes naturally from the type of therapy that I provide is a deeper understanding of what you value most—Values are like guides that steer you in the right direction, to help you live the kind of life you want to live.
- Gradual Exposue. If you are struggling with avoidance, phobia, or those struggling with Obsessive Compulsive rituals we will create a personalized set of challenges arranged so that you never feel overwhelmed. Armed with relaxation skills, we will first confront the feared stimulus in imagination and then work towards confronting it in real life.
- Motivational Enhancement. If you are having difficulty finding the motivation to work on a goal, or even if you need to sort out whether you are ready for a big change in your life, I can help. We will carefully examine your options and when you are ready to act, we'll create an sure-fire plan.
- Assertiveness Training. For those who feel like they are often taken advantage of and are overly passive, we will develop techniques that allow you to speak your mind without being overly aggressive and without being meek. You won't need to be a doormat anymore.
- Communication and Social Skills. You can also choose to work on the skills that will allow you to express yourself more clearly, be a better listener, talk to new people, and never feel like you don't have anything to say again.
Therapy can be provided either as a short-term structured experience lasting about 3-and-a-half months, or as an ongoing unstructured experience. Learn more about structured versus unstructured therapy here.